Angie Lamberson, Author at Nutrition Pair

Never Stop Celebrating World Breastfeeding Week!

August 7, 2015 By Angie Lamberson Leave a Comment

“Imagine that the World had created a new ‘dream product’ to feed and immunize everyone born on earth. Imagine also that it was available everywhere, required no storage or delivery and helped mothers to plan their families and reduce the risk of cancer. Then imagine that the world refused to use it”. ~ James Grant, Executive Director for Unicef (1980-1995).

John and I are huge fans of breastfeeding. As parents, we have seen the wonderful outcomes and rewards that breastfeeding has provided in our own children. As Registered Dietitians, we know that breastmilk is nature’s most perfect food. Besides the ideal balance of carbohydrate, protein, fat and micronutrients, it contains antibodies specifically obtained from the mother to destroy viruses and harmful bacteria. The benefits of breastmilk extend well into an infant’s adult years and will reduce their risk of ever developing obesity, diabetes or cancer.

Today ends World Breastfeeding Week but we will continue to “celebrate” and promote breastfeeding! The World Alliance for Breastfeeding Action (WABA) announced this year’s theme as “Breastfeeding and Work: Let’s Make it Work”. WABA is rallying for global action to support women to combine breastfeeding and work. They state, “Whether a woman is working in the formal, non-formal or home setting, it is necessary that she is empowered in claiming her and her baby’s right to breastfeed”.

Many hospitals and health departments are taking the time to enhance their breastfeeding education series and many have specially trained breastfeeding educators or Lactation Consultants available to answer any questions or concerns you may have. They are another key resource ready to help foster better child health while also helping to improve the bonding experience between mother and child. Check with your local hospital or health department to see what they offer. Another great resource for more breastfeeding information is the La Leche League International. You can find all kinds of informative news on their website!

Hey Dads, don’t think you’re not a player in this event! Your support and encouragement for Mom can be that extra piece of motivation she needs to inspire her to try breastfeeding. Plus, being involved with our child’s feeding routine will help ease some of those struggles newborns can cause their parents and can also enhance the Daddy-Child bonding time as well.

There are many obstacles involved with breastfeeding and yes, it may be difficult. But with support, encouragement and assistance of family and friends, those barriers may seem to diminish. Remember, breast milk is specially formulated for your baby, it’s always ready to go (no mixing, measuring or shaking required!), it’s always the right temperature and best of all, it’s free! Give your child a head start to a healthier life.

It’s Your Health. It’s Your Life. Make That Change!

~ Angie & John

Orzo Salad with Spinach & Pine Nuts

August 5, 2015 By Angie Lamberson Leave a Comment

This is a cool delicious summer salad made with orzo pasta, spinach, feta, pine nuts & Craisins. It can be served as a main dish or a side. One of our favorites! Enjoy!

Ingredients:

16 oz Orzo, uncooked
2-32 oz containers of unsalted Chicken Stock (We use Kitchen Basics)
2 tbsp Olive Oil
1 cup Fresh Basil, Julienned
3/4 cup toasted pine nuts
1.5 cup Crumbled Feta Cheese
1 cup Dried Cranberries (We use Craisins)
1- 11 oz. package Raw Spinach
3 stalks chopped Scallions
1 lemon, juiced
1/3 cup Olive Oil
Salt and Pepper (to taste)

Directions:

Cook orzo in unsalted chicken broth according to package directions but substitute chicken broth for water. Drain orzo well and toss with 2 tbsp. olive oil. Spread on cookie sheet lined with parchment paper or wax paper & allow to cool. Mix together orzo, basil, spinach, pine nuts, green onions, Craisins and feta cheese in a large bowl and mix gently. Whisk lemon juice and 1/3 cup olive oil and toss with salad. Season with salt and fresh ground pepper to taste. Can be made the night before, however, do not toss with lemon juice and olive oil until serving. Serves 12.

Nutrition Facts

Servings Per Recipe: 12

Amount Per Serving

Calories: 370
Total Fat: 19 g
Saturated Fat: 4 g
Polyunsaturated Fat: 4 g
Monounsaturated Fat: 9 g
Cholesterol: 17 mg
Sodium: 262 mg
Potassium: 290 mg
Total Carbohydrate: 44 g
Dietary Fiber: 5.5 g
Sugars: 8 g
Protein: 11 g

It’s Your Health. It’s Your Life. Make That Change!

Toasted Pumpkin Seeds

October 24, 2014 By Angie Lamberson Leave a Comment

Toasted Pumpkin Seeds

Carving a pumpkin this weekend? Don’t throw away the pumpkin seeds! Toasted pumpkin seeds are a yummy and healthy snack that’s high in fiber, protein, unsaturated fat and magnesium.

Ingredients:
1 medium sized pumpkin

olive oil

salt

Instructions:

Preheat oven to 400°F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.
In a small saucepan, add the seeds to water, about 2 cups of water to every half cup of seeds. Add a half tablespoon of salt for every cup of water (more if you like your seeds saltier). Bring to a boil. Let simmer for 10 minutes. Remove from heat and drain.
Spread about a tablespoon of olive oil over the bottom of a roasting pan. Spread the seeds out over the roasting pan, all in one layer. Bake on the top rack until the seeds begin to brown, 10-20 minutes, depending on the size of the seeds. (Smaller pumpkin seeds could toast more quickly.) When browned to your satisfaction, remove from the oven and let the pan cool on a rack. Let the seeds cool all the way down before eating. Either crack to remove the inner seed (a lot of work and in my opinion, unnecessary) or eat whole.

NUTRITION FACTS:

Serving Size: 1 oz.

Calories: 250

Total Fat: 6 g

Saturated Fat: 1 g

Trans Fats: 0 g

Cholesterol: 0 mg

Sodium: 160 mg

Carbohydrates: 15 g

Dietary Fiber: 0 g

Sugars: 0 g

Protein: 5 g

It’s Your Health. It’s Your Life. Make That Change!

Source: Simply Recipes http://www.simplyrecipes.com

Photo credit: <a href=”https://www.flickr.com/photos/notbrucelee/1960831471/

Tuna Pita Pockets

October 23, 2014 By Angie Lamberson Leave a Comment

Tuna Pita Pockets

Running out of lunch ideas? Here is a an inexpensive, easy and healthy one!

Ingredients:
1 1/2 cups shredded romaine lettuce

3/4 cup diced tomatoes

1/2 cup finely chopped green bell peppers

1/2 cup shredded carrots

1/2 cup finely chopped broccoli

1/4 cup finely chopped onion

2 cans (6 ounces each) low-salt white tuna packed in water, drained

1/2 cup low-fat ranch dressing

3 whole-wheat pita pockets, cut in half

Instructions:

In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly. In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine. Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately. Makes 6 servings.

NUTRITION FACTS:

Serving Size: ½ pita

Calories: 200

Total Fat: 5 g

Saturated Fat: 1 g

Trans Fats: 0 g

Cholesterol: 20 mg

Sodium: 350 mg

Carbohydrates: 23 g

Dietary Fiber: 4 g

Sugars: 2 g

Protein: 14 g

Breakfast Smoothie

October 23, 2014 By Angie Lamberson Leave a Comment

No matter how crazy your mornings are, don’t skip breakfast! Eating breakfast lowers our risk of Type 2 Diabetes, heart disease and obesity. Try this quick & easy breakfast smoothie that can even be made before you go to sleep. Kid tested & kid approved too!

Ingredients:

1 banana

1 cup frozen fruit: blueberries, strawberries, blackberries or pineapple (or a combination)

1/3 package silken tofu

2 cups non-fat milk or vanilla soy milk

1 cup low-fat vanilla yogurt

3 T wheat germ

1 T ground flax seeds (optional)

Instructions:

Put all ingredients in a blender. Blend until smooth. Serve. Makes 4 servings.

Tip: Except for the banana, this recipe can be made the night prior and put in the refrigerator. In the morning, add the banana and blend. Kids love it too!

NUTRITION FACTS

Serving Size: 1 Cup

Calories: 180

Total Fat: 4 g

Saturated Fat: 1 g

Trans Fats: 0 g

Cholesterol: 0 mg

Sodium: 50 mg

Carbohydrates: 28 g

Dietary Fiber: 5 g

Sugars: 18 g

Protein: 9 g

It’s Your Health. It’s Your Life. Make That Change!

photo credit: https://www.flickr.com/photos/topsynette/7788355738/

Mrs. Dash Chicken Fingers

October 23, 2014 By Angie Lamberson Leave a Comment

Mrs. Dash Chicken Fingers

Tailgating this weekend? This chicken finger recipe is low in fat and salt and is a family favorite of ours!

Ingredients
2 Tbsp. (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend

8 oz. (225g) boneless, skinless chicken breast halves, cut into long strips

1/2 cup (120mL) plain dry bread crumbs

1/4 cup (60mL) egg substitute

1 Tbsp. (15mL) olive oil

Instructions:

1. Mix together bread crumbs and Mrs. Dash® Garlic & Herb Seasoning Blend.

2. Dip chicken strips in egg substitute and then coat with Mrs. Dash® mixture.

3. Sauté chicken in olive oil over medium-high heat for about 3 minutes each side or until browned and cooked through.

NUTRITION FACTS (Makes 2 servings)

Serving Size: 4 tenders

Calories: 250

Total Fat: 9 g

Saturated Fat: 1 g

Trans Fats: 0 g

Cholesterol: 66 mg

Sodium: 250 mg

Carbohydrates: 10 g

Dietary Fiber: 0 g

Sugars: 0 g

Protein: 31 g

(Photo and recipe courtesy of Mrs. Dash)

It’s Your Health. It’s Your Life. Make That Change!

Pumpkin Chili

October 5, 2014 By Angie Lamberson Leave a Comment

Fall is in the air and it’s time to make a pot of chili, pumpkin chili, that is! This is a quick, easy and healthy form of chili uses pumpkin as a base. The pumpkin adds a delicious flavor and is loaded with nutrition (especially high in fiber and Vitamin A).

Ingredients:

Chopped Onion – 1 cup

Garlic cloves-1 or 2, minced

Lean ground turkey breast-1 pound

Unsalted Chicken Broth (we like the “Kitchen Basics” brand found at Farm Fresh or Wal-mart)-4 cups

Kidney Beans-1 – 15 ounce can, rinsed and drained

Pumpkin-1 – 15 ounce can (100% pure – Libby’s or store-brand)

Diced, No Salt Added Tomatoes – 1 – 15 oz. can

Chili Powder – 1 Tbsp or to taste

Ground Cumin – 2 tsp

Black Pepper – 1/2 tsp

Cayenne Pepper or Tobasco Sauce to taste (if preferred)

Olive Oil – 2T

Light sour cream – 1/2 cup

Directions:

Add olive oil to large saucepan & heat to medium-high heat. Add onion and saute until onion begins to brown. Add garlic and saute 1-2 minutes. Stir in ground turkey and cook, stirring occasionally until no longer pink. Stir in broth, beans, pumpkin, tomatoes, chili powder, cumin and black pepper. Cook 20 minutes or until slightly thick. Season with cayenne pepper or Tobasco sauce, if desired. Makes 6 servings. Top each serving w/a dollop of sour cream, if desired.

Nutrition Facts, per Serving: Calories-283, Total Fat- 9 gm, Saturated Fat- 3 gm, Polyunsaturated Fat-0gm Monounsaturated Fat-1 gm, Cholesterol – 60 mg, Sodium – 277 mg, Potassium – 367 mg, Total Carbohydrate- 25 gm, Dietary Fiber – 8 gm, Sugars – 7 gm, Protein – 26 gm

It’s Your Health. It’s Your Life. Make That Change!

Late Summer Chili

September 16, 2014 By Angie Lamberson Leave a Comment

Ingredients:

1 chopped onion

1 red pepper

1 cup chopped celery

1 cup chopped green pepper

1 cup shredded carrots

1-16 oz. bag frozen corn

2 cans beans, drained & rinsed (one can black, one can red)

12 oz fresh or jarred salsa- mild, medium, spicy- your choice!

1 can diced tomatoes (no salt added)

1-12oz. can or bottle of light beer (non-alcoholic works as well!)

1 cup wheat germ

Instructions:

Combine all ingredients & cook on stove top on simmer for 20 minutes or in crock pot for at least 2 hours on high. (Top with reduced fat cheese and/or reduced fat sour cream if desired). Further reduce the sodium in the recipe by rinsing the beans or choosing reduced sodium canned beans or cooked dried beans. Makes 8 servings.

NUTRITION FACTS:

Serving Size: 3/4 Cup

Calories: 284

Total Fat: 2.4 g

Saturated Fat: 0 g

Trans Fats: 0 g

Cholesterol: 0 mg

Sodium: 562 mg

Carbohydrates: 53 g

Dietary Fiber: 15 g

Sugars: 8 g

Protein: 14 g

Fiesta Lime Chicken with Avocado

September 16, 2014 By Angie Lamberson Leave a Comment

Ingredients:
2 cups cooked chicken, shredded into large pieces
2 medium avocados, diced
1 T + 1 T fresh squeezed lime juice
1/4 cup thinly sliced green onion
1/2 cup finely chopped fresh cilantro (or chop it more coarsely if you prefer)
2 T mayo or light mayo ½-1 cup Grape tomatoes, halved 1 T Mrs. Dash Fiesta Lime Seasoning Salt to taste

Instructions:

Shred the chicken apart until you have 2 cups of chicken shredded into fairly large chunks. Dice the avocados into medium-sized pieces; mix with 1 T of the lime juice, Mrs. Dash seasoning, and season avocado with salt to taste. Thinly slice the green onion and finely chop the cilantro. Mix mayo and 1 T lime juice to make the dressing.

Put the chicken into a bowl large enough to hold all the salad ingredients. Add the sliced green onions, tomatoes and dressing and toss until all the chicken is coated with dressing. Add the avocado and any lime juice in the bottom of the bowl and gently combine with the chicken. Then add the chopped cilantro and gently mix into the salad, just until it is barely combined. Makes 4 servings.

Recipe adapted from http://www.kalynskitchen.com/2012/05/recipe-for-chicken-and-avocado-salad.html

NUTRITION FACTS:

Serving Size: 1 Cup

Calories: 260

Total Fat: 15 g

Saturated Fat: 2.5 g

Trans Fats: 0 g

Cholesterol: 65 mg

Sodium: 120 mg

Carbohydrates: 8 g

Dietary Fiber: 5 g

Sugars: 1 g

Protein: 23 g

Cold Oatmeal with Yogurt and Fresh Berries

September 15, 2014 By Angie Lamberson Leave a Comment

Sharing a quick and easy breakfast that is the perfect combination of high quality complex carbohydrates and low saturated fat protein. It is a quick, easy and filling breakfast. The recipe for one serving is as follows:

Ingredients:
1 & 1/2 cups quick cooking oats

¾ cup Fat Free Vanilla Yogurt

½ Cup Orange Juice

1 Tablespoon Honey

¾ Cup Fresh Raspberries

¾ Cup Diced Strawberries

½ Cup Fresh Blueberries

½ Medium Apple, Cored, Peeled, and Coarsely Grated

3 Tablespoons Ground Flaxseed

¼ Cup Chopped Walnuts

¼ Teaspoon Ground Cinnamon

Instructions:

In a large bowl, combine oatmeal, yogurt, orange juice and honey. Let stand for 5 minutes. Gently fold in fruit, nuts and flaxseed. Sprinkle with cinnamon. Cover and refrigerate overnight. Serve Cold!

If fresh fruit is not available, adding raisins, Craisins, and/or dates can help you to meet your daily needs of fruit. Experiment with other spices and seasonings for a different flavor.

Recipe adapted from

Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease, Brill, JB, 2011

NUTRITION FACTS:

Serving Size: 1/2 Cup

Calories: 200

Total Fat: 7 g

Saturated Fat: 1 g

Trans Fats: 0 g

Cholesterol: 1 mg

Sodium: 26 mg

Carbohydrates: 31 g

Dietary Fiber: 6 g

Sugars: 12 g

Protein: 7 g

It’s Your Health. It’s Your Life. Make That Change!

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Never Stop Celebrating World Breastfeeding Week!

Orzo Salad with Spinach & Pine Nuts

Toasted Pumpkin Seeds

Tuna Pita Pockets

Breakfast Smoothie

Mrs. Dash Chicken Fingers

Pumpkin Chili

Late Summer Chili

Fiesta Lime Chicken with Avocado

Cold Oatmeal with Yogurt and Fresh Berries

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